Mediterranean diet
It is not without reason that the Mediterranean diet is considered the “gold standard” of healthy eating. Inspired by the eating habits of countries such as Greece, Italy, and Spain, it focuses on fresh and simple ingredients: lots of colorful vegetables and fruit, whole grains, legumes, olive oil, nuts, and regular fish. Meat is eaten rather rarely, with red meat in particular being consumed only sparingly. Sugar, ready-made products, and highly processed foods play almost no role.
Why is the Mediterranean diet healthy?
This diet is particularly valuable because it provides a wealth of protective ingredients. Olive oil and nuts contain many healthy fatty acids that keep the heart and blood vessels in balance. Vegetables and fruit provide plenty of natural plant substances that act like little protective shields: they neutralize free radicals, slow down silent inflammation, and thus protect the cells. In addition, there is plenty of fiber, which keeps blood sugar levels stable, aids digestion, and strengthens the intestinal flora, which plays a major role in healthy aging.
What do you eat on the Mediterranean diet?
- Lots of vegetables, fruit, legumes
- Whole grain products instead of highly processed carbohydrates
- Healthy fats, especially olive oil, nuts, and seeds
- Fish and seafood
- Moderate consumption of poultry, eggs, and dairy products
- Herbs and spices instead of too much salt
- Red wine in moderation
What should you not eat on the Mediterranean diet?
- Highly processed carbohydrates
- Lots of sweets
- Red meat
Mediterranean diet and longevity
Those who follow the Mediterranean diet benefit in many ways: their heart and blood vessels remain more resilient, and the risk of typical lifestyle diseases such as high blood pressure, diabetes, or heart attack is reduced. The brain can also be protected. People who eat a Mediterranean diet often remain mentally fit for longer. There are also signs that this diet slows down cell aging by positively influencing the body’s “biological clock.”
For longevity research, the Mediterranean diet is therefore a real success story: it protects against many typical age-related diseases, keeps the body and mind fit for longer, and improves quality of life, without complicated rules or strict prohibitions. Many experts therefore consider it the most suitable diet for a long, healthy life.
Frequently asked questions about the Mediterranean diet
Are oatmeal suitable for a Mediterranean diet?
Oatmeal is not typical of the traditional Mediterranean diet. Nevertheless, it fits in very well. It is rich in whole grains and fiber and good for maintaining stable blood sugar levels. It goes particularly well with nuts, almonds, and fresh fruit.
Is the Mediterranean diet anti-inflammatory?
The Mediterranean diet is considered to be anti-inflammatory. Of course, it depends on exactly what foods you eat. A key factor is the high proportion of healthy fats, especially from olive oil, nuts, and seeds. These provide monounsaturated fatty acids and antioxidant plant compounds that reduce inflammatory responses. Fish and seafood also contribute omega-3 fatty acids, which have been shown to have anti-inflammatory effects. The high proportion of vegetables, fruit, legumes, and whole grains also plays an important role. These foods provide fiber, vitamins, polyphenols, and phytochemicals that reduce oxidative stress and promote gut health—an important lever for reducing chronic inflammation.
What do you eat for breakfast on the Mediterranean diet?
Typical breakfast options include plain yogurt or Greek yogurt with fresh fruit, nuts, and a little honey. Whole grain bread with olive oil, tomatoes, olives, or avocado is also very common, sometimes supplemented with a little cheese or a boiled egg.
What are the disadvantages of the Mediterranean diet?
One potential disadvantage is the relatively high fat content, mainly from olive oil, nuts, and seeds. Although these are healthy fats, they are high in calories. In addition, fresh fish, good-quality olive oil, nuts, and lots of fresh vegetables are often more expensive than heavily processed alternatives, making the Mediterranean diet costly for some people. In addition, the classic Mediterranean diet provides relatively high amounts of carbohydrates from bread, grains, fruit, and legumes. People with pronounced insulin resistance or highly fluctuating blood sugar levels may need to adjust these foods individually.
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